I Do CrossFit, and These Are the 22 Exercises That Completely Transformed My Butt

Updated on 2/19/2019 at 2:21 PM

While walking up the stairs the other night, my husband following me, he reached up and touched my butt, which kind of took me by surprise. When you're married for over 10 years with two young kids, I hate to admit it, but those little subtle moments of affection are few and far between. "Damn, your butt looks good," he said, and I knew why.

If there's one thing CrossFit has done for me, it's grown and shaped my butt. But it's not just for looks (although I do feel more confident in my leggings and do love when my husband notices), but it's also made me feel stronger and more explosive when skiing, running, hiking, and swimming. It seems like just about every day in CrossFit, my butt and legs get worked. It makes me walk funny the next day, but that's why I love it! Here are the glute-building exercises I do every week.

Back Squat

Start with a loaded barbell; 75 pounds is a great starting point. Beginners should start with just the barbell and gradually add weight as they become familiar with the movement.
Position your hands about shoulder-width apart on the barbell, and lightly grip the bar with an overhand grip.
Step in front of the rack, and rest the bar on your trapezius muscles (the muscle closest to your neck/upper back).
With your feet about hip-distance apart, lift the barbell off the rack. Take one to two steps backwards.
Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible. Hold for one second.
With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat. That's one rep.

Front Squat

Start with a loaded barbell; 65 to 75 pounds is a great starting point. Beginners should start with just the barbell, gradually adding weight as they become familiar with the movement.
Position your hands about shoulder-width apart on the barbell and lightly grip the bar.
Rest the bar on your clavicle and shoulders as you lift your elbows up. Your elbows should go as high as your mobility allows.
With your feet about hip-distance apart, lift the barbell off the rack. Take 1 to 2 steps backwards.
Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and back straight. Your knees should be as close to 90 degrees as possible.
With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat.
That's one rep.

Romanian Deadlift

Holding the barbell (or two dumbbells at your side), keep your arms straight and knees slightly bent.
Slowly bend at your hip joint, not your waist, and lower the weights as far as possible without rounding your back, which should remain straight. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weights close to, almost touching, your legs.
Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine!
This counts as one rep.

Air Squat

Begin with your feet slightly wider than hips-width apart and toes pointed slightly outward. Raise your arms up until your upper arms are even with your ears. If this is too difficult, rest your hands on your hips.
Keeping weight in your heels, sit back into a deep squat. Make sure your knees do not go beyond your toes or roll in or out of alignment. Keep your abs engaged as you squat.
Deepen your abdominal engagement as you press through your heels to return to standing, completing one rep.

Dumbbell Deadlift

Stand with your feet hip-distance apart.
Hold a dumbbell in each hand by your sides with straight arms.
Push your butt back as you bend your knees, squatting down just enough to tap the front end of the dumbbell to the floor. Keep your back straight, not curved or arched. Your chest should be parallel with the floor.
Straighten your legs to stand up.
This completes one rep.

Dumbbell Thrusters

Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
Bend your knees as if you were sitting in a chair, keeping weight on your heels.
Press the dumbbells overhead as you straighten your knees to return to standing.
This counts as one rep.

Goblet Squat

Stand with your feet wider than shoulder width, with your toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
With your weight focused on your heels, push yourself up to the starting position to complete one rep.

Lateral Band Walks

Place a resistance band just below your knees.
Begin standing with feet directly underneath your hips, and squat about halfway down.
Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
Actively resist the pull of the exercise band as you bring your left leg slowly toward your right, returning to the starting position.
Step to the right 20-30 times, then reverse directions stepping to the left 20-30 times.
This counts as one rep.

Dumbbell Step-Ups

Find a sturdy bench, coffee table, wooden box, or kid's chair that, when you place your foot squarely on it, your knee is at about a 90-degree angle or larger.
Hold a dumbbell in each hand by your side.
Step up onto the chair and lift your right knee forward and up.
Lower the right foot back to the ground, landing softly.
This counts as one rep.

Box Jumps

Stand with your feet slightly wider than hips-width distance apart in front of a sturdy box that's six to 24 (or more!) inches tall.
Bend your knees and swing your arms back.
Jump onto the top of the box with both feet, swinging the arms forward to give you a little momentum.
Step one foot at a time back to the floor or jump down softly with both feet.
This counts as one rep.

Wall Sit

Stand with your back against a wall, placing your feet about two feet in front of you. Feet should be hip-distance apart.
Bending your knees, slide your back down the wall until your knees are at 90-degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet farther from the wall to create proper alignment. Don't let your knees fall into the midline of your body or sway outward.
Hold for 30 to 60 seconds, and then stand up to complete the rep.
Make this even more challenging by resting a soft medicine ball on your lap.

Wall Balls

Stand in front of a wall holding your med ball with both hands in front of your chest.
Squat down low with your hips below your knees. As you straighten your legs, throw the ball up to a specific spot on the wall or a target, about eight to 10 feet from the floor. You want to use the power of your lower body to propel the ball up, coming onto the balls of your feet.
Keep your arms extended, ready to catch the ball after it bounces off the wall. This counts as one rep.

Surrenders

Stand with your hands behind your head with your elbows wide, and bring your right knee to the floor, onto a yoga or exercise mat for padding.
Bring your left knee down so you are kneeling.
Lift your right knee up and place your right foot in front of you. Bring the left foot forward coming into a deep squat, then press through your heels to come to standing.
Reverse the move and bring your left knee to the floor to repeat the sequence on the other side to complete one rep.
Make this even harder by holing a pair of dumbbells, a kettlebell or a soft medicine ball.

Alternating Forward Lunge

Stand tall with your feet hips-width distance apart. Bend the elbows at your sides or rest your hands on the hips.
Step forward with the right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just above the floor.
Keep the weight in your heels as you push back to the starting position.
Repeat stepping with the left foot this time, completing one rep.

Gate Swings on a Plate

Begin standing with your feet together on a plate (like you'd put on a barbell). Hop your feet wide apart and come into a deep squat, bringing your hands to your thighs. Your toes will be pointed outward.
Push off your thighs with your hands for leverage as you jump your legs together onto the plate to complete one rep.

Single-Leg Deadlift With Kettlebell

Hold a kettlebell (between 10 and 20 pounds) in your right hand, and lift your left foot slightly off the ground.
Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. The kettlebell will lower toward the ground. Keep your left shoulder blade pulled down your back.
With your back straight, return upright, coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.

Burpees

Lower into a crouching squat with your hands on the floor.
Do a squat thrust by jumping your feet back into a plank position.
Do one basic push-up, bending the elbows and then straightening back to a plank.
Jump the feet forward to the hands, and come into a squat.
Do an explosive jump straight up, getting as much height as you can.
This counts as one burpee.

Kettlebell Swing

Stand with your feet wider than hip-width apart, toes slightly pointing out. Squat down, and pick up a kettlebell with both hands. Allow it to hang between your legs.
With a flat back and your core engaged, inhale to bend your knees and push your butt back. Your weight should be back in your heels so your knees are in line with your toes.
Keep your abs strong and arms straight. On an exhale, press into your feet, squeezing your legs and glutes as you aggressively explode up, extending through your hips and legs to stand, which drives the kettlebell overhead. If you have mobility issues in the shoulders or lower back or an injury, do a Russian kettlebell swing instead, where the bell only raises to shoulder height.
Inhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs.
This counts as one rep.

Jump Squats

Stand with your feet shoulder-width apart.
Start by doing a regular squat, then engage your core and jump up explosively.
When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

Overhead Squat

Stand with your feet slightly wider than hip-width distance apart and toes pointed slightly outward, holding a barbell (or dumbbell) on your shoulders. Your hands should be wide.
Raise the barbell overhead, keeping your arms straight.
Sit back into your squat, bending your knees to 90 degrees while keeping your elbows straight.
Straighten your legs to standing, keeping the weight overhead, to complete one rep.

Barbell Hip Thrusts

Sitting on the floor with your legs extended, rest your back against a stable bench.
Place a towel or shoulder cushion on the bar for comfort (optional). Roll the barbell over your thighs until the bar is directly above your hip joints.
Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
With control, lower back down to the ground.
This counts as one rep.

Single-Leg Bridges

Lie on your back and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Slowly lower your body to the floor.
This completes one rep.